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FIT 9/22/2017

Posted on by dafactoryadmin

Da Factory Training – CrossFit


Warm-up (No Measure)

12 Air Squats

12 Pass Through

12 Muscle Snatch

12 OHS

Skill Work

Warm-up (No Measure)

Hang Power Snatch

Snatch Balance

Hang Squat Snatch


Metcon (Weight)

EMOM for 7 minutes,

1 Hang Full Snatch, 135/95#
Start at recommended weight and inscrease each round as desired. Score is final weight achieved.


Metcon (AMRAP – Rounds and Reps)

AMRAP In 16 minutes

40 Wall Balls, 20/14#

20 DB Hang Power Snatch, 55/35#

10 Box Jump Over, 24/20″

5 Muscle Ups

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